– RX –
21-15-9 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.
– INTERMEDIATE –
13-11-7 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 30 double-unders after each round.
-BEGINNER-
15-12-9 reps for time:
Hanging knee raises
Jumping chest-to-bar pull-ups
– Perform 30 single-unders after each round.
– MASTERS 55+ –
21-15-9 reps for time:
Knees-to-armpits
Chin-over-bar pull-ups
– Perform 50 double-unders after each round.
Post-workout accessory
3 sets:
100-m bottom-up KB carry
– Switch hands as needed.
1 set:
1:00 foam roll upper back
1:00 foam roll calf/side
Fri- Row/ Burpee/ Box jump over
Sat- Linda (Bench/ Power Clean/ Deadlift
Sun- Thrusters/ Rope Climbs
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